Panda Express is a popular fast-food chain offering American-Chinese cuisine. While they have an extensive menu, gluten-free options at Panda Express are extremely limited. For those with gluten sensitivities or celiac disease, eating out at fast-food places can be a tricky endeavor.
Panda Express, unfortunately, isn’t the most gluten-free-friendly spot. Most of their dishes contain wheat or are prepared in shared spaces, increasing the risk of cross-contamination. However, some options are available if you carefully plan your order and communicate with the staff. In this article, we’ll guide you through the limited but potential gluten-free choices.
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Panda Express Gluten Free Menu
Though limited, here are the gluten-free items you can consider at Panda Express. Keep in mind the risk of cross-contamination when ordering these.
1. Steamed Rice
- Brown Steamed Rice: Naturally gluten-free, this rice is a safe bet if you are only looking for a side dish. However, it’s important to remember that this rice is prepared in shared kitchens, which raises concerns for those with high sensitivity to gluten.
- White Steamed Rice: Like its brown counterpart, white steamed rice is gluten-free but prepared in areas shared with gluten-containing foods, so cross-contamination is possible.
2. Gluten-Free Sauces
- Sweet & Sour Sauce: This sauce contains no wheat or gluten ingredients. It’s a popular choice and can add flavor to your rice without gluten.
- Chili Sauce: A spicier option, Panda Express’s chili sauce is gluten-free. You can pair it with steamed rice for a flavorful meal.
- Hot Mustard: This is another gluten-free condiment option, but like all other sauces, it may come into contact with gluten in the shared kitchen space.
- Plum Sauce: A sweet sauce perfect for adding extra flavor to your rice without worrying about gluten ingredients.
3. Beverages
All soft drinks available at Panda Express are gluten-free, making them safe for those avoiding gluten. These include popular options like Coca-Cola, Sprite, and Dr. Pepper.
- Teas: Panda Express offers a variety of teas, including black tea and green tea, all of which are gluten-free.
- Juices: You can also enjoy juices like Minute Maid Lemonade or other available fruit drinks, as they are gluten-free.
4. Snacks
- Tree Top Apple Crisps: This is one of the few snacks you can find at Panda Express that is gluten-free. However, availability may vary by location, so it’s best to check before ordering.
These menu items are the safest options for gluten-sensitive diners, but always communicate with the staff about your dietary needs to minimize risks.
Better Alternatives for Gluten-Free Dining
If you’re sensitive to gluten, Panda Express may not be the safest option due to its high risk of cross-contamination. Luckily, there are other fast-food chains and restaurants that cater to gluten-free diets more reliably. These alternatives not only offer gluten-free dishes but also take better precautions to prevent cross-contact with gluten-containing foods.
1. PF Chang’s
PF Chang’s is an Asian-themed restaurant known for offering a variety of gluten-free options. Their gluten-free menu includes dishes such as Gluten-Free Chicken Lettuce Wraps, Singapore Street Noodles, and Mongolian Beef. Importantly, they have separate preparation areas and utensils specifically for gluten-free meals, ensuring that the risk of cross-contamination is minimized.
2. Pei Wei
Pei Wei is another great alternative, providing fast-casual dining with a focus on fresh Asian flavors. Their gluten-free options include dishes like Spicy Pei Wei Chicken, Vietnamese Chicken Salad Rolls, and Traditional Edamame. Like PF Chang’s, Pei Wei takes precautions to reduce cross-contamination by using dedicated gluten-free cooking utensils and areas.
3. Chipotle
For those craving fast food with gluten-free safety, Chipotle Mexican Grill is a solid choice. Their customizable menu allows you to build a gluten-free meal by selecting ingredients like rice, beans, meat, and salsa, all of which are naturally gluten-free. The staff is trained to change gloves and use clean utensils when requested to prevent cross-contamination.
4. Homemade Asian Recipes
If you prefer to avoid the risk entirely, preparing gluten-free Asian meals at home can be a great alternative. You can easily find copycat recipes online for popular Panda Express dishes like Gluten-Free Orange Chicken or Sweet & Sour Chicken. This way, you control the ingredients and preparation methods, ensuring a 100% gluten-free meal.
Choosing these alternatives ensures you enjoy delicious Asian cuisine without worrying about gluten contamination. It’s often the safer route for those with dietary restrictions.
Frequently Asked Questions (F.A.Q)
Is Panda Express Orange Chicken gluten-free?
No, Panda Express’s popular Orange Chicken is not gluten-free. The dish contains wheat as a primary ingredient in the breading, making it unsafe for those with gluten sensitivities or celiac disease. The batter used to coat the chicken includes wheat flour, and it’s fried in shared oil, further increasing the risk of gluten cross-contamination.
Does Panda Express offer gluten-free fortune cookies?
No, the fortune cookies at Panda Express are not gluten-free. They contain wheat, which means individuals avoiding gluten should stay clear of them. Additionally, those with egg or soy allergies should avoid these cookies as they could contain these allergens as well.
Can I trust the sauces to be gluten-free?
Some sauces at Panda Express are gluten-free, including Sweet & Sour Sauce, Chili Sauce, Hot Mustard, and Plum Sauce. However, you should always double-check with the staff and review packaging for any gluten-free declarations. Cross-contamination during preparation is still a concern, as the sauces are made in shared spaces with gluten-containing foods.
What beverages are gluten-free at Panda Express?
All beverages offered at Panda Express are gluten-free. This includes a variety of soft drinks, teas, and juices. Since drink dispensers are separate from food prep areas, the risk of cross-contamination is minimal, making these drinks a safe option for gluten-sensitive individuals.
Wrapping Up
Panda Express offers limited gluten-free options, with significant risks for individuals with celiac disease or severe gluten sensitivity. Steamed rice and a few sauces are technically gluten-free, but the lack of dedicated preparation areas introduces a high risk of cross-contamination.
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